Blueberry Maple Pecan

The Blueberry Maple Pecan Smoothie is a luxurious blend that brings together the warm, comforting flavors of a traditional North American breakfast in a nutritious, drinkable form.
This indulgent yet wholesome creation combines the rich sweetness of pure maple syrup, the buttery crunch of toasted pecans, and the bright, antioxidant-rich goodness of blueberries for a truly satisfying sensory experience.
Enhanced with warming cinnamon and hearty oats, this smoothie evokes memories of pancake breakfasts and cozy mornings while delivering substantial nutrition and sustained energy.
Whether you're seeking a convenient breakfast-to-go, a post-workout recovery drink, or simply a delicious way to incorporate more superfoods into your diet, this maple-kissed smoothie offers a perfect balance of flavor and function that feels like a treat while nourishing your body.


- Rich in brain-boosting antioxidants from blueberries
- Contains heart-healthy monounsaturated fats from pecans
- Provides sustained energy from the combination of oats and maple syrup
- Offers anti-inflammatory compounds from cinnamon and blueberries
- Delivers a balanced blend of protein, healthy fats, and complex carbohydrates


1 1/2 cups fresh or frozen blueberries
1/4 cup toasted pecans
1/4 cup rolled oats (old-fashioned, not instant)
2 tablespoons pure maple syrup (preferably Grade B/Dark Robust)
1/2 teaspoon ground cinnamon
3/4 cup plain Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup ice cubes (omit if using frozen blueberries)
Pinch of salt
Fresh blueberries, pecan half, and a drizzle of maple syrup for garnish (optional)


Blueberries: Packed with anthocyanins that support brain health and improve memory. Rich in vitamin K, vitamin C, and manganese for immune and bone health. Contain pterostilbene and resveratrol, compounds that may help reduce inflammation and oxidative stress. Provide dietary fiber for digestive health and blood sugar regulation.
Pecans: Excellent source of monounsaturated fats that support heart health. Rich in antioxidants, particularly vitamin E, that protect cells from damage. Contain manganese, copper, and zinc for metabolic function and immune support. Provide plant sterols that may help lower cholesterol levels.
Rolled Oats: Deliver beta-glucan fiber that supports heart health and helps maintain healthy cholesterol levels. Offer sustained energy through complex carbohydrates that digest slowly. Provide important minerals like manganese, phosphorus, and magnesium. Rich in avenanthramides, unique antioxidants that reduce inflammation.
Maple Syrup: Contains minerals like manganese, zinc, and calcium not found in refined sweeteners. Provides antioxidants, particularly phenolic compounds that fight oxidative stress. Has a lower glycemic index than white sugar, offering more stable energy. Contains anti-inflammatory compounds that may help reduce chronic inflammation.
Cinnamon: Powerful antioxidant with anti-inflammatory properties. May help improve insulin sensitivity and blood sugar control. Contains cinnamaldehyde, which may help fight bacterial and fungal infections. Supports cognitive function and may help protect against neurological disorders.
Greek Yogurt: Excellent source of high-quality protein for muscle maintenance and satiety. Provides probiotics that support gut health and immune function. Rich in calcium, phosphorus, and B vitamins for bone and energy metabolism. Contains iodine, important for thyroid function and metabolic regulation.
Almond Milk: Low in calories while providing vitamin E for skin health and antioxidant protection. Offers a dairy-free liquid base that complements the nutty flavors. Some varieties are fortified with calcium and vitamin D for bone health. Contains small amounts of beneficial healthy fats.
Salt: Enhances the sweetness of the maple and the flavor of the pecans. Provides trace minerals depending on the type used. Helps maintain proper electrolyte balance. A small amount helps bring out all the flavors without making the smoothie taste salty.


Calories: Approximately 420
Protein: 18g
Carbohydrates: 55g
Fiber: 9g
Fat: 16g (primarily healthy monounsaturated fats)
Key vitamins and minerals: Vitamin C, vitamin K, manganese, calcium, magnesium
Antioxidants: Anthocyanins, vitamin E, phenolic compounds, cinnamaldehyde


- Blender
- Measuring cups and spoons
- Dry skillet (for toasting pecans if not pre-toasted)
- Serving glass


1. If pecans are not already toasted, heat a dry skillet over medium heat and toast the pecans for 3-5 minutes, stirring frequently, until fragrant and slightly darkened. Let cool completely.
2. If using rolled oats as is, add them directly to the blender. For a smoother texture, grind the oats first in a clean coffee grinder or food processor until they reach a flour-like consistency.
3. Add almond milk to the blender first to help create a vortex for more efficient blending.
4. Add Greek yogurt, blueberries, toasted pecans, maple syrup, cinnamon, and salt.
5. Add ice if using fresh blueberries.
6. Start blending on low speed, then gradually increase to high.
7. Blend until smooth and creamy, about 45-60 seconds. If the mixture is too thick, add more almond milk, one tablespoon at a time.
8. Taste and adjust sweetness by adding more maple syrup if desired.
9. Pour into a glass and optionally garnish with a few fresh blueberries, a pecan half, and a light drizzle of maple syrup.

Total preparation time: 15 minutes (including toasting pecans)


- Serve in a clear glass to showcase the beautiful purple-blue color
- For a breakfast-inspired presentation, serve in a mason jar with a sprinkling of granola on top
- Pair with a slice of whole grain toast with almond butter for a complete breakfast
- For dessert service, top with a small dollop of Greek yogurt and a light dusting of cinnamon


- Best consumed immediately after preparation
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- The oats will continue to absorb liquid, so you may need to add more almond milk before drinking if stored
- Shake or stir well before drinking if separation occurs


Higher protein version: Add 1 scoop of vanilla protein powder or increase Greek yogurt to 1 cup
Vegan adaptation: Use coconut yogurt instead of Greek yogurt and check that your maple syrup is vegan-certified
Gluten-free option: Use certified gluten-free oats
Lower sugar variation: Reduce maple syrup to 1 tablespoon and add 5 drops of liquid stevia
Nut-free alternative: Substitute sunflower seeds for pecans and use oat milk instead of almond milk
Extra antioxidants: Add 1/4 cup of spinach (which won't affect the flavor) or 1 tablespoon of ground flaxseed


- Perfect as a satisfying breakfast that will keep you full through the morning
- Excellent post-workout recovery option due to the balance of protein and carbohydrates
- Great afternoon pick-me-up when energy levels typically dip
- Ideal fall and winter breakfast when warming flavors are most appealing
- Wonderful weekend brunch alternative when you want something special but nutritious


Cognitive enhancement: The antioxidants in blueberries, particularly anthocyanins, have been linked to improved brain function, better memory, and potentially delayed brain aging. These compounds accumulate in areas of the brain associated with learning and memory. Combined with the omega-3 fatty acids in pecans, this smoothie offers comprehensive support for brain health and cognitive function.
Sustained energy release: Unlike smoothies that rely heavily on fruits alone, this blend provides a balanced approach to energy with the inclusion of complex carbohydrates from oats, protein from Greek yogurt, and healthy fats from pecans. This macronutrient balance helps prevent blood sugar spikes and crashes, providing steady, sustained energy throughout the morning or after exercise.
Cardiovascular support: Several ingredients contribute to heart health: the monounsaturated fats in pecans help maintain healthy cholesterol levels, the beta-glucan in oats has been shown to reduce LDL cholesterol, and the anthocyanins in blueberries support healthy blood vessel function. Regular consumption of these foods has been associated with reduced risk of heart disease.
Anti-inflammatory effects: Chronic inflammation is a factor in many diseases, from arthritis to heart disease. This smoothie contains multiple anti-inflammatory compounds: anthocyanins and pterostilbene from blueberries, cinnamaldehyde from cinnamon, phenolic compounds from maple syrup, and various antioxidants from pecans, potentially helping to reduce overall inflammation markers.
Digestive health support: The fiber in blueberries and oats, combined with the probiotics in Greek yogurt, creates a synbiotic effect that supports a healthy gut microbiome. The soluble fiber feeds beneficial bacteria, while the probiotics introduce live beneficial cultures directly. This can lead to improved digestion, better nutrient absorption, and enhanced immune function, as much of our immune system resides in the gut.
Blood sugar regulation: The combination of fiber, protein, and healthy fats helps slow the absorption of sugars, preventing rapid blood glucose spikes. Additionally, cinnamon contains compounds that may enhance insulin sensitivity, while the antioxidants in blueberries and maple syrup may help protect pancreatic cells. Together, these elements support more stable blood sugar levels and may be beneficial for those concerned about insulin resistance.


- Those with nut allergies should avoid pecans and almond milk; see customization options for alternatives
- Individuals with diabetes should account for the carbohydrates from maple syrup, blueberries, and oats
- Those with sensitive digestion may want to soak the oats overnight for easier digestibility
- People taking blood thinners should maintain consistent intake of vitamin K-rich foods like blueberries
- Individuals following a strict low-carb diet may need to adjust portions or ingredients


- Toasting the pecans before adding them to the smoothie significantly enhances their flavor
- Using frozen blueberries creates a thicker, colder smoothie without diluting with ice
- For the best maple flavor, use dark/Grade B maple syrup, which has a stronger taste than lighter grades
- Grinding the oats before adding them creates a smoother texture if you're sensitive to graininess
- Adding a tiny pinch of salt enhances the sweetness of the maple syrup and the nuttiness of the pecans


Spring Version: Add 1/4 cup of fresh strawberries when they first come into season for a berry medley approach, and reduce cinnamon to 1/4 teaspoon for a lighter spring flavor.

Summer Version: When fresh blueberries are at their peak, use all fresh berries and add 1/4 cup of peaches for a seasonal summer twist. Serve over extra ice for a more refreshing hot weather option.

Fall Version: Increase cinnamon to 3/4 teaspoon and add 1/8 teaspoon of nutmeg for warming fall spices. Consider adding 2 tablespoons of pumpkin puree and using maple-spice glazed pecans for an autumn harvest flavor.

Winter Version: Add 1/4 teaspoon of cardamom and a pinch of cloves alongside the cinnamon for a winter spice profile. Use frozen wild blueberries for their more intense flavor and higher antioxidant content. Consider warming the maple syrup slightly before adding for an extra cozy effect.


Heart Health Focus: Increase pecans to 1/3 cup for more heart-healthy monounsaturated fats, add 1 tablespoon of ground flaxseed for omega-3 fatty acids, and include 1/4 teaspoon of ground cardamom, which may help lower blood pressure.

Blood Sugar Balance: Reduce maple syrup to 1 tablespoon, increase cinnamon to 1 teaspoon (cinnamon helps regulate blood sugar), add 1 tablespoon of chia seeds for additional fiber to slow sugar absorption, and include 1/4 of an avocado for healthy fats that further moderate glucose impact.

Cognitive Support: Use wild blueberries (which have higher anthocyanin levels than cultivated), add 1 tablespoon of walnuts alongside the pecans for additional omega-3s, include 1 teaspoon of MCT oil for brain fuel, and consider adding 1/4 teaspoon of turmeric with a pinch of black pepper for additional anti-inflammatory support.

Fitness Recovery: Add 1 scoop of vanilla protein powder, increase Greek yogurt to 1 cup, include 1/4 teaspoon of sea salt for electrolytes, and add 1 tablespoon of tart cherry concentrate, which may help reduce exercise-induced muscle soreness and inflammation.

Digestive Support: Soak the oats overnight in the almond milk before using, increase Greek yogurt to 1 cup for more probiotics, add 1 teaspoon of fresh ginger, and include 1 tablespoon of ground flaxseed for additional soluble fiber to support gut health.


Q: Can I use maple-flavored syrup instead of pure maple syrup?
A: While you technically can use maple-flavored syrups (often labeled as "pancake syrup"), the nutritional profile and taste experience will be significantly different. Most commercial pancake syrups are made primarily from high fructose corn syrup with artificial maple flavoring and offer none of the minerals, antioxidants, or anti-inflammatory compounds found in real maple syrup. For both optimal health benefits and authentic flavor, pure maple syrup is strongly recommended. If cost is a concern, use a smaller amount of real maple syrup (1 tablespoon) and supplement with a natural sweetener like honey or date syrup rather than using artificial alternatives.

Q: Should I soak the oats before adding them to the smoothie?
A: Soaking the oats is optional but offers several benefits. Soaking overnight in the almond milk used in the recipe will: 1) Create a smoother texture in the final smoothie; 2) Make the nutrients more bioavailable by breaking down phytic acid, an anti-nutrient that can bind to minerals; 3) Make the oats more digestible, which can be helpful for those with sensitive digestion; and 4) Allow the oats to fully hydrate, leading to a creamier consistency. If you're short on time, using dry oats works perfectly well, especially if you have a high-powered blender. Another quick option is to briefly pulse the dry oats in a food processor or blender to create a coarse flour before adding the other ingredients.

Q: Is this smoothie suitable for weight management?
A: This smoothie can be part of a healthy weight management plan, though it's relatively calorie-dense due to the nutrient-rich ingredients. At approximately 420 calories, it provides substantial nutrition and satiety that can help prevent overeating later in the day. The balance of protein, fiber, and healthy fats promotes fullness, while the complex carbohydrates provide sustained energy without blood sugar spikes that can lead to cravings. For those specifically focused on weight loss, consider the following adjustments: reduce pecans to 2 tablespoons, use 1 tablespoon of maple syrup instead of 2, and ensure portion control by not adding extra ingredients without accounting for their caloric impact. Used as a meal replacement rather than a beverage addition, this smoothie can be a satisfying part of a calorie-aware eating plan.

Q: How does toasting the pecans impact the nutritional value?
A: Toasting pecans creates a richer, more complex flavor, but it does have some effect on the nutritional profile. The good news is that the heart-healthy monounsaturated fats in pecans remain stable during light toasting, and minerals like manganese and copper are heat-stable as well. There may be a slight reduction in certain heat-sensitive nutrients like some B vitamins, but this is minimal with light toasting. Some research suggests that the antioxidant capacity of nuts can actually increase with light toasting, as it can release bound phenolic compounds. To maximize both flavor and nutrition, toast pecans lightly (just until fragrant and slightly darkened) at a moderate temperature rather than browning them heavily. If you're primarily concerned with preserving every nutrient, you can certainly use raw pecans while sacrificing some flavor depth.

Q: Can I prepare this smoothie in advance?
A: This smoothie is best consumed immediately after preparation for optimal texture and flavor, but there are several prep strategies for busy mornings: 1) Create smoothie packs by portioning all solid ingredients (except yogurt) into freezer bags or containers to grab and blend; 2) Soak the oats overnight in the almond milk in your blender jar, refrigerate, then add remaining ingredients in the morning for quick blending; 3) If you must prepare the complete smoothie in advance, store it in an airtight container filled to the top (to minimize oxidation) for up to 24 hours. Note that the oats will continue to absorb liquid, so you may need to add a splash of milk before drinking and give it a good shake. The flavor will remain good, though the texture may change slightly and separation may occur (which is easily fixed by shaking).